Lentil Salad
½ serving of lentil salad contains 305 Calories. The macronutrient breakdown is 48% carbs, 32% fat, and 20% protein. This is a good source of protein (28% of your Daily Value), fiber (27% of your Daily Value), and potassium (11% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Feta cheese ¹⁄₁₆ cup, crumbled or 9g
Directions
- Rinse lentils.
- Bring water to boil; add lentils. Return to boil, cover, and reduce heat to a gentle boil. Let cook for about 20 minutes until lentils are soft and tender.
- Chop pears. Toss lentils in a large bowl with pears, hazelnuts, feta, and arugula.
- Top with balsamic vinaigrette and enjoy!
Nutrition Facts
For ½ serving of lentil salad (216g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 305 | |
| Fats | 12g | 15% |
| Saturated fats | 2g | 11% |
| Trans fats | 0g | |
| Cholesterol | 8mg | 3% |
| Sodium | 150mg | 7% |
| Carbs | 39g | 14% |
| Net carbs | 31g | |
| Fiber | 8g | 27% |
| Sugar | 5g | |
| Protein | 16g | |
| Calcium | 98mg | 10% |
| Iron | 4mg | 51% |
| Potassium | 497mg | 11% |
| Vitamin D | 0μg | 0.3% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 159μg | |
| Caffeine | 0mg | |
| Choline | 57mg | 10% |
| Copper | 1mg | 70% |
| Fluoride | 1μg | |
| Folate (B9) | 261μg | 65% |
| Lycopene | 0μg | |
| Magnesium | 54mg | 13% |
| Manganese | 2mg | 69% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 1mg | 26% |
| Phosphorus | 217mg | 31% |
| Retinol | 12μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 2μg | 3% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 43% |
| Vitamin A IU | 309IU | |
| Vitamin A | 25μg | 3% |
| Vitamin B12 | 0.2μg | 6% |
| Vitamin B6 | 0.4mg | 30% |
| Vitamin C | 6mg | 7% |
| Vitamin D IU | 1IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 17% |
| Vitamin K | 17μg | 14% |
| Zinc | 2mg | 21% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 2g | |
| Glucose | 1g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0.2g | |
| Galactose | 0g | |
| Starch | 24g | |
| Fats | ||
| Saturated fats | 2g | 11% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
